1:00 rest
With fins:
8 x 25 fly pull free kick drill @ :35, #'s3&6 are UDK on side, use the entire width of the lane
6 x 50 @ 1:00- choice fly drill/fast UDK by 25's
Check HR, then take off fins.
3 x 4 x 75 as follows, all @ 1:20-
1- 25 swim fly build, 50 choice backstroke drill
2- 25 swim fly faster, 50 swim backstroke- work on tempo, not kick
3- swim IM (no free), fast turns
4- 25 swim fly max effort, then 50 free br3 or 4/2 with big fat juicy kick, get time
Check HR after each round, then 1 x out & back easy
We went (3x) of the following set, which is different than I originally planned for (hot water):
4 x 25 in mrs no free @ :40-
odds- swim 15m fast/10m easy
#2- all swim fast, max effort
#4- all drill
3 x 50 swim as follows:
1- swim at 200 GP in mrs (same stroke as 25's above) @ 1:00
2- swim strong & even free br3 or 4/2 @ :50
3- swim faster than 200 GP in mrs (same stroke as 1st 50)
Check HR, then 1 x out & back drill
1:00 rest between rounds, hop out for one lap around the pool with your water bottle if you need to.
With fins, finish up with...
25's @ :40, all partner style:
odds- 15/10
#2, all swim fast
#4- fast UDK
Warmdown a bit before you get out. Do an excellent job away from the pool today: hydrate, wear your sunscreen & eat well. One week from today we kick things off in St. Pete's. Tomorrow morning at the StJ, 6:30a. Have a great day!
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